Healthy Recipes With Beetroot

Healthy Recipes With Beetroot

Last update: 09 June, 2015

Beetroot is nature’s prescription for many ailments such as constipation, high blood pressure and chronic fatigue. Alongside an extensive list of amazing health benefits, research has also shown that eating beetroot long term may help fight against cancer. Although beetroot may not be the first food you choose to pile on your plate on a daily basis, its natural health properties may convince you to incorporate this power food into your meals more often. The best part about beetroot is that it is easy to prepare and can be added to dress up and zest up everyday meals. So why is beetroot all the rave?

Beetroot and brain power

Nitric oxide is a molecule that assists in regulating blood pressure by dilating our arteries and delivering oxygen-rich blood from the heart to the rest of our body. Beetroot is packed with nitrates, and when consumed they’re converted into nitric oxide, which improves circulation and allows for more nutrients to be absorbed into our tissues. A daily dosage of beetroot, 144.00 grams, may provide enough natural nitrates to increase overall energy levels and significantly improve circulation throughout the entire body. The rich red colour of beetroot comes from pigment molecules called betalains. Betalains molecules work as antioxidants and anti-inflammatory agents. The antioxidant properties of beetroot support nerve tissue health while their anti-inflammatory agents may prevent against several types of heart conditions. Type-2 diabetes is also on the list of major health conditions that beetroot, and its powerful anti-inflammatory agents, may help to prevent.

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Weight loss

Approximately one cup of steamed beetroot offers, 3.5 grams of fibre, 10% RDI for vitamin C, and contains less than 75 calories. Beetroot is an ideal food to manage weight loss while still adhering to a nutrient-rich diet. The best part about incorporating beetroot into your daily food regimen is that there are plenty of recipes that mix up the way beetroot can be prepared. Try them in cold salads, hot stir-frys, or use them as a main ingredient in your juicing plan. However you decide to integrate beetroot into your diet, this powerful herbaceous plant will provide you with all the rich nutrients you need without weighing you down.

Healthy recipes using beetroot

The easiest way to incorporate beetroot into your diet is by enjoying them in smoothies. Start your mornings off on the right foot by trying a few of the following breakfast smoothie recipes.

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Morning smoothie


  • 1 small beetroot, peeled and sliced
  • 1/2 bag of frozen blueberries
  • 1 bag of frozen strawberries
  • 1 orange peeled
  • 8 ounces of almond or soy milk
  • a handful of ice

In a blender, mix all the ingredients until there are no chunks left. Pour cold into a large glass. Drink as a breakfast substitute or use as a mid-afternoon snack.

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Very berry smoothie


  • 1 bag of mixed frozen berries
  • 1 large beet root, peeled and sliced into chunks
  • 1 tablespoon of flax oil
  • 1 tablespoon of olive oil
  • 1 tablespoon of all natural peanut butter
  • 1 tablespoon of chia seeds
  • 250ml almond or soy milk
  • a handful of ice

Blend all ingredients until smooth. Pour cold into a large glass. Drink as a breakfast substitute or use as a mid-afternoon snack.

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Beetroot salads

Another tasty and great way to enjoy beetroot is in freshly prepared salads. Beetroot goes great with a variety of nuts and cheeses. For a few ideas on how to prepare beetroot with salads, check out our recipes below.

Beet walnut salad with goat cheese


  • 250g of beetroot, peeled and thinly sliced
  • 1 tablespoon of olive oil
  • 100g of walnuts
  • 100g of goat cheese
  • 1 bag of fresh greens (chard, leafy greens, arugula)
  • one large sliced onion
  • 1 lemon (squeezed over salad to taste)
  • pepper and salt to taste

Roasted beet pear salad


  • 4 large red beetroot
  • 2 large pears
  • 3 to 4 tablespoons of balsamic vinegar
  • 1 tablespoon of olive oil
  • 2 cups of arugula
  • 100g of pine nuts
  • 1 bushel of chives
  • 250g of blue cheeses

Preheat oven to 375 degrees. Place beetroot on a non-stick tray and roast. Take 4 large beetroot and peel and grate into small bowl. Pour olive oil and balsamic vinegar over beetroot and let it soak. Once beetroot is ready combine roasted beetroot, arugula, pine nuts and chives into fresh bowl. Add crumbled blue cheese on top to taste.